Indian School of Yoga

26/08/2026

25/08/2026

Yin yoga can support better meditation by preparing both the body and nervous system for stillness.

:- Long-held poses help the body become comfortable with staying still for longer periods.

:- Gentle, passive stretching can release areas of tension that may otherwise distract you during meditation.

:- Slower breathing and movement encourage a calmer, more settled state.

:- Less muscular effort gives you an opportunity to observe sensations without constantly reacting to them.

:- Holding discomfort mindfully can develop patience and the ability to stay present without immediately trying to change what you feel.

:- Over time, this can make it easier to sit comfortably, remain still, and maintain awareness during meditation.

In simple terms: Yin yoga trains the body to be still and the mind to observe—two important foundations for meditation.

24/08/2026

Asana alignment with a chair means using the chair as a support and reference point to help you understand the correct positioning of the body rather than forcing yourself into the final shape.

How the chair helps with alignment

Creates stability:- The chair gives support so you can focus on alignment instead of balancing.

Improves awareness:- It helps you feel where your hips, shoulders, spine, and legs should be positioned.

Reduces unnecessary effort:- Support from the chair allows you to work with less muscular tension.

Helps refine difficult actions:- You can explore movements like hip opening, spinal extension, rotation, or weight distribution more clearly.

Makes alignment accessible:- A chair can modify an asana so that students with limited mobility can experience its actions safely.

Builds understanding:- Eventually, the goal is to understand the alignment without depending on the chair.

In yoga, the chair is not simply a prop to make an asana easier—it can be a tool for learning the actions and intelligence of the asana more precisely.

23/08/2026

Chair Sarvangasana is a supported variation of Sarvangasana (Shoulderstand) using a chair to make the inversion more accessible and stable.

:- Sit facing sideways on the chair and carefully low the back over the seat.

:- Place the shoulders and upper back on a bolster or folded blankets, keeping the head lower and free.

:- Hold the back legs of the chair firmly for stability.
Bring the legs up and over the chair, extending them gradually.

:- Allow the chest to open while keeping the neck relaxed and avoiding pressure on the head.

:- Stay for several calm breaths, then come out slowly and carefully.

The chair provides support for the pelvis and legs, allowing you to experience the actions of Sarvangasana with less effort and greater stability.

23/08/2026

200-HOUR ONLINE YOGA TEACHER TRAINING

🌿 Starting 1st October 2026

A transformative journey into the practice and teaching of yoga.

What you’ll explore:
• Asana & functional alignment
• Pranayama & breath awareness
• Yoga philosophy
• Anatomy & movement
• Teaching methodology
• Sequencing & hands-on guidance
• Meditation & embodied practice

Deepen your practice.
Learn to teach with awareness.
Build a strong foundation in yoga.

📩 DM for course details & registration

22/08/2026

The up-and-down movement against a wall is a useful progression for learning a controlled Chakrasana (Urdhva Dhanurasana) drop-back and come-up. The wall gives you feedback and support while you learn to distribute the movement through the legs, hips, shoulders and spine rather than simply collapsing backward.

1. Start facing away from the wall

:- Stand about 1–2 feet away from the wall, feet hip-width apart.
:- Keep your thighs active and knees tracking forward.
Lift through the chest.
:- Lengthen the spine rather than compressing the lower back.
:- Reach the arms overhead.

2. Walk the hands down the wall

:- Slowly bend the knees and begin moving the pelvis forward while the chest opens.
:- Take the hands behind you and walk your hands down the wall.
:- The important action is: legs support → hips open → chest moves back → shoulders open.
:- Don't simply throw the head and upper body backward.

3. Go as low as you can control

:- Continue walking the hands down until you reach a comfortable depth.

At this point, keep:

thighs active
heels grounded
abdomen supported
shoulders externally rotated
chest open

The wall should allow you to explore the range without losing control.

4. Come back up
From the lowest position, press the feet strongly into the floor.
Then: push through the legs → bring the pelvis forward → lift the chest → walk the hands back up the wall.

This is particularly important because the come-up teaches you the strength and coordination needed for the eventual drop-back.

5. Progressively move farther from the wall

As you become comfortable, gradually move your feet farther away from the wall.

21/08/2026

Quick posture reset

21/08/2026

Softness is not weakness
Slowness is not defeat.

20/08/2026

When moving from Adho Mukha Svanasana (Downward-Facing Dog) into Uttanasana, think of initiating the movement from the hips rather than collapsing toward the knees.

Why “kick into the hips” matters•

:- Creates a true hip hinge: The pelvis moves over the legs while the spine can stay long.

:- Lengthens the posterior chain: Hamstrings, glutes and calves are progressively engaged and lengthened rather than suddenly compressed.

:- Protects the knees: Driving the movement from the knees can encourage excessive knee flexion and shift the movement away from the hips.

:- Maintains spinal length: The action of taking the pelvis back and then forward helps you arrive in Uttanasana without unnecessarily rounding the lower back.

:- Improves control: You learn to move the whole body as one unit rather than simply bringing the feet forward.

A useful cue is:

“Lift and move the pelvis first; let the legs follow.”

It’s not about forcing the hips or keeping the knees rigid. If the hamstrings are tight, a slight bend in the knees is completely appropriate—the key is that the movement originates at the hip joints rather than being driven primarily by the knees.

18/08/2026

In ushtasana (camel pose)the toes are generally not curled under in because the practice emphasizes creating the backbend through the legs, pelvis, spine, and chest, rather than using the toes to make the heels easier to reach.also curling the toes can shift unnecessary load on knees which not healthy.

Main reasons:

Keeps the ankles in a more neutral position:- With the tops of the feet on the floor, the ankle is plantar-flexed without the additional toe flexion.
Encourages proper leg action: Pressing the shins and tops of the feet down helps establish a firm base and keeps the thighs from moving forward.

Prevents using the toes as a shortcut: -
Curling the toes under raises the heels, making the hands easier to reach. This can allow someone to achieve the shape without developing the required extension through the front body.

Maintains the intended direction of the backbend:- The pose emphasizes lifting the sternum and extending the spine rather than simply throwing the head and chest backward.

Better awareness of the feet and legs: -
The contact of the tops of the feet with the floor gives clear sensory feedback about grounding and alignment.

Keeping the knees safe:- in ushtrasana the load bearing are your knees , shin and ankles.
Curling the toes can shift all the load to knees rather then the entire lower leg which can create tension in the knee joint.

Note:- If it's difficult for beginners to reach the heel then instead of Curling the toes use hight like bolster on the top of the calf for the safer practice.